Pomegranate seeds, or ‘arils,’ are considered superfoods for good reason.  One pomegranate packs 50% of your daily recommended amount of Vitamin C, and the juice in the seeds is high in antioxidants and pantothenic acid (Vitamin B5).  Consuming pomegranates can help fight cell damage, cancer and help lower cholesterol levels.

The giant red orbs are in season in the winter time, so be sure to pick one up before the end of January!  Otherwise, you can find the seeds sold by themselves in the produce section of many grocery stores year-round.  Pick firm, heavy fruits and store on the counter until eating.  To remove the seeds, cut the pomegranate into quarters and hold each piece over a bowl of water.  Carefully begin to peel back the thick skin, revealing clusters of seeds.  Using your finger, brush the seeds into the bowl of water as you continue to separate them from the membrane.  Discard the skin and white pith inside.

Seeds can be eaten by themselves or sprinkled onto salads, rice dishes, yogurt or smoothies.  Be sure to give this guacamole a try!

 Shape Magazine’s Guacamole de Frutas

I make this recipe many times each winter when pomegranate seeds are available.  It’s a great snack with whole-grain or blue-corn tortilla chips!  Read about it here.


  • 2 Haas avocados
  • 1/2 teaspoon fresh lime juice
  • 1/4 yellow onion, diced
  • 1/2 mango, peeled and diced
  • 1/2 yellow peach, peeled and diced
  • 1/2 Granny Smith apple, peeled and diced
  • 1/4 habanero pepper, seeds removed, minced
  • 1 teaspoon slivered basil
  • 2 tablespoons pomegranate seeds
  • Salt


1. Using a small knife, cut each avocado in half and remove the pit. Cut the flesh of each avocado lengthwise 4 times, then crosswise 4 times to form small cubes. Scoop cubes into a medium mixing bowl and mash with a fork until chunky.
2. Stir in the next 7 ingredients and 1 tablespoon pomegranate seeds; season with salt. Garnish with remaining pomegranate seeds and serve immediately with warm corn tortillas or chips.



Holly R. Layer

Holly R. Layer

Holly is a registered dietician and a freelance writer. She works as a clinical dietitian at DeGraff Memorial Hospital in North Tonawanda, teaches fitness classes at the Southtowns Family Branch YMCA and shares her love of food through her blog www.thefrozenpineapple.com (new website coming soon), as well as Buffalo News (Refresh), and the East Aurora Co-op Market (the "Eat This" blog series you see here). She lives in East Aurora with her husband Andrew, an East Aurora native and East Aurora Co-op Market board member.